Updated: Sep 22, 2020
The reverse plank is a gymnastics-inspired body-weight drill that will challenge whole-body strength and endurance. And this may be benefit for strengthen your back and ab exercises. The reverse plank may be difficult for some people depending on level of this plank, so it is best to start with low modification. It takes practice to do this correctly so try not to get too discourage.
How to do the reverse plank:
Sit down on the floor with legs straight out in front of you. Place the arms by your side, slightly behind you. If you can, face the fingers forwards, if not, then turn out slightly for comfort. Engage the core, ready for movement.
Keeping the legs straight, straighten your arms and slowly drive the hips up until the whole body is straight – ankles, knees, hips, spine, shoulders and head are all in a straight line. Drive the heels slightly into the floor to help hip extension, maintain a chest lift and keep the core engaged.
Hold for time, or perform controlled reps.
For Low impact reverse plank (low modification)
Sit down on the floor with straight out in front of you. Place the forearm on the ground by your sides. if you can, engage your core and elbow in line with the shoulders
Keep your legs straight, forearm remain on the ground or a mat - slowly lift your hips until your whole body is straight (ankles, knees, hips, spine, shoulder and head are in the straight line) Drive the heels slightly into the mat to help the hip extension.
Maintain a chest lift and keep your core engaged.
Hold for 10 secs for 3 sets
Tip: If you unable to perform with a straight line, do it with your knees bend, your arms by your sides, fingers facing forwards (or outwards for comfort), lift your hips and torso up like you are holding a bridge (look like a table position)
Start holding a reverse plank position for 3 sets of 10 secs to start an easy option. If you are ready for a challenge, hold for 30-50 secs!
Remember practice makes progression! Let us know how you get on.